Tagged as: squat clean

Athlete Spotlight: Carrie P.

1) How were you introduced to Crossfit? I was at my house in Virginia watching videos on facebook of a childhood friend doing massive amounts of handstand push-ups at a Crossfit regionals competition. I remembered that I also used to be able to do a handstand push-up as a kid, so immediately set the dog bed up next to the wall and attempted one myself. Turned out it wasn’t so easy anymore, and I pretty much ended up on my head. I also used to walk by a Crossfit gym in my neighborhood and I noticed that: 1) all the people there were really fit, and 2) they always seemed to be having a good time with each other. When I moved to Naples in January, I thought Crossfit might be a good way to get back in shape, and also to meet some new people.

2) Favorite WOD/Lift: Anything gymnastic-y I’m pretty much a fan of. I also like things that are just body weight movements because I can use them to make up my own workouts on days that I don’t come to the gym. I love an improvised track workout. I also like box jumps, and more recently pull-ups.

3) I have always wanted to: Travel to Africa (and as many other places as possible); Fly in a fighter jet; Watch the Tour De France in person.

4) One word people use to describe me: Easygoing.

5) Outside of the gym I like to: Play and watch sports, hang with my dog, family and friends, have BBQ’s or parties, go to the movies, read. And I love to eat at any opportunity.

6) Something nobody knows about me or would be surprised to know about me: I set a school record for most consecutive bounces on a pogo stick in elementary school.

7) Favorite physical activity outside of Crossfit: I like playing soccer. I’d also like to start playing tennis again.

8) Favorite place to eat in Naples: For breakfast, definitely the Cove Inn.

9) Song that gets me pumped for a workout: Just Can’t Get Enough by the Black Eyed Peas usually does the trick.

10) Proudest accomplishment: Not one specific thing, but I think just having the courage to undertake new adventures or opportunities when they have come up in my life, even though I might have been scared. My motto is basically, just give it a try, if it doesn’t work out or you don’t like it, you can always go back to what/where you came from before.

Wednesday’s Workout

Skill of the Week: BB Good Mornings

Tabata (20sec on/10sec off x 8 sets) Doubleunders

immediately following….

10 minutes of work-
Top of every min  5 Pushups (Hand release)
Squat clean rest of time 95/65

-Score:  Max Squat Cleans

Thursday’s Workout

Skill of the Week: Good Mornings

Box Jump

Weights increase each set-
15: 105/65
12: 115/75
9: 135/95

Partner up and enjoy the ride

Getting use to a wrist in a front squat position is not easy. Some would rather cross arms to compensate for a lack of mobility and technique.

We believe that rolling the bar over your palms is most functional. An arms crossed position does not allow for transferability overhead for such movements as the clean & jerks, and thrusters.

Learn to set the bar on your shoulders and you’ll find your wrist don’t bother or hurt so much. Wrist straps or athletic tape help as well.

Strength: Overhead Squat 3RM

Partner Squat Clean-

150 reps for time (15 min cap)

Find weight you can agree on that is challenging.

CrossFit vs Steady State Cardio

CFJ: What about aerobic conditioning?

Coach Glassman: I know you’re messing with me– trying to get me going. Look, why is it that a 20-minute bout on the stationary bike at a heart rate of 165 bpm is held by the public to be good cardiovascular work, whereas a mixed-mode workout keeping athletes between 165 and 195 bpm for twenty minutes inspires the question, ”What about aerobic conditioning?”

For the record, the aerobic conditioning developed by CrossFit is not only high-level, but, more importantly, it is more useful than the aerobic conditioning that comes from regimens composed entirely of monostructural elements like cycling, running, or rowing. Now that should start some fires!

Put one of our guys in a gravel shoveling competition with a pro cyclist and our guy smokes the cyclist. Neither guy trains by shoveling gravel, so why does the CrossFit guy dominate? Because CrossFit’s workouts better model high-demand functional activities. Think about it – a circuit of wall ball, lunges, and deadlift high pulls at max heart rate better matches a larger range of activities than does cycling at any heart rate.-CFJ, Interview: Greg Glassman

“I didn’t run a lap but I felt like a ran a mile”

Figure A: By Product of Steady State Cardio Figure B: By Product of Interval Training

Today’s Workout (Wednesday, March 7, 2012)

Strength: Front Squat 3 x 3

Death By Squats Cleans (135/95)

With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.

Cash Out: 50 Kness to elbow

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